LVL Up Movement

Lawrence
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  • Health & Fitness

The LVL Up Movement podcast is about peeling back the layers of conditioning to find what's authentically true for each of us. Join us for honest conversations with people actively working on themselves—in their movement, their mindset, and their lives. No performance, just a return to what's real.

  1. Oct 24

    The Problems With Breathwork

    The aim is almost to breathe less: slower, softer, gentler. Hyperventilation rounds, breath holds, mouth tape, nose strips. In this episode, Lawrence van Lingen looks at where breathwork can get you into real trouble, which claims are overstated, and how to make calm, healthy breathing familiar. In this episode: - Why your brain chooses familiarity over safety - How screens and modern life restrict your breath - The real dangers of hyperventilation and breath holds - Test, don't guess: two scores to check a practice - Holotropic breathwork: who should stay away - Overstated: breath holds and VO2 max, nasal-only training, mouth taping - The four states: well regulated, flatlined, wired but tired, burnout - Practical tools: resonance breathing, humming, progressive muscle relaxation - Q&A: frequent sighing and the BOLT score Companion handbook, with a full fact check and references: https://drive.google.com/file/d/1gOhZ7ynVgedrt05pmvkL_fxtnRa5G9cM/view?usp=sharing Corrections from the stream: - No recovery tool outperformed doing nothing (16 trials, 273 endurance athletes, 2026). That's not the same as doing nothing beating every tool. Foam rolling wasn't included. - Serious reactions to holotropic breathwork are rare but real, not "extraordinarily high" risk. Screening and supervision matter. - Carbon dioxide isn't a hormone. It's a powerful signal that drives your urge to breathe. - The $67 million lawsuit against Wim Hof was decided in his favour in July 2024. - The Odyssey is about 2,700 years old, not 3,500. - BOLT is the Body Oxygen Level Test, from Patrick McKeown (not McKinnon). Mentioned: - Martin McPhilimey, School of Breath Science (not sponsored): https://www.schoolofbreathscience.com - Patrick McKeown, The Oxygen Advantage; James Nestor, Breath - Recovery study: https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2026.1876924/full - Mouth taping review: https://pmc.ncbi.nlm.nih.gov/articles/PMC12094774 Next episode: pelvic floor and hips. Disclosure: I'm a Ra Optics affiliate. AERI breathing app: https://apps.apple.com/us/app/id6741800346 Ra Optics (code LVLUP): https://ra-optics.myshopify.com/discount/LVLUP?rfsn=8856936.73aef8c Flow Rope: https://lawrencevanlingen.com/pages/flow-rope Community: https://community.lawrencevanlingen.com Instagram: https://www.instagram.com/lawrencevanlingen/ Website: https://lawrencevanlingen.com 0:00 Introduction to breathing 4:16 Modern life and breathing 11:25 Dangers of breath holding 16:50 Testing before breath work 21:56 Holotropic breathing risks 24:36 Common breathing myths 27:21 Nasal breathing realities 30:54 Mechanics of healthy breathing 37:41 Nervous system states 48:37 Burnout and restoration 51:50 Practical breathing tools 57:12 Sustainability and Q&A This episode is educational and is not medical advice. Never practise breath holds or hyperventilation in or near water. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  2. Oct 22 ·  Bonus

    Taylor Knibb Behind the Scenes: Life, Running, Kona and the Human Side

    SOUND NOTE: There's an echo for the first 15 minutes, then it cleans up. We apologize for the sound. It was a livestream, so we couldn't fix it in post-production. In 2025, Taylor Knibb wanted Kona so badly she didn't make the finish line. In 2026, she almost let it go. Then it came. Eleven days after winning the IRONMAN World Championship, and within four weeks of winning the 70.3 World Championship, Taylor Knibb sits down with Gwen and Lawrence van Lingen. She has no idea what questions are coming. What follows is a rare look behind the scenes: the wobbles, the walks, the warm-ups and learning to stop grasping. Gwen, Lawrence's wife and the lady in the beanie, is a highly accomplished runner and former Olympic finalist. She's a friend and mentor to Taylor and helps with her track sessions. IN THIS EPISODE - The days after Kona and the pre-race wobble nobody saw - Joy, alignment and exploration: the three pillars that rebuilt her season - Why 2026 doesn't happen without 2025 - Going from hunter to hunted - Owning your process - Talent versus discipline - Slower warm-ups, endless 200s and the Kona marathon - Accountability, acceptance and choosing a coach - Athlete health and life after sport - Letting go of the goal so it can arrive MENTIONED Dan Lorang; Angela Duckworth, Grit; Gwen Jorgensen; Lucy Charles-Barclay; Solveig Løvseth; Flora Duffy; Georgia Taylor-Brown; Laura Philipp. Watch the full conversation on YouTube: [VIDEO LINK] LVL UP Movement Community: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Mobility Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Community: https://community.lawrencevanlingen.com Instagram: https://www.instagram.com/lawrencevanlingen/ Website: https://lawrencevanlingen.com Mastery, not medals. This episode is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. Consult a qualified healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  3. Oct 16

    Can You Actually Reset Your Vagus Nerve?

    Can you actually reset your vagus nerve? No. But you can retrain it. Quick hacks change the weather: how you feel in the next ten minutes. Daily practice changes the climate: how your nervous system responds six months from now. In Episode 10 of LVL UP, Lawrence van Lingen explores the vagus nerve, the four states of the nervous system, and the difference between temporary relaxation and lasting changes in nervous-system regulation. We examine what the vagus nerve actually does, why heart rate variability doesn't tell the whole story, and how walking, breathing, sleep, movement and aerobic training can help build a more resilient nervous system. The conversation also examines the science of vagus nerve stimulation, including implanted medical devices, transcutaneous auricular stimulation and the emerging research on exercise, heart function, recovery and inflammation. Topics include: State change versus trait changeThe four states: flat, regulated, wired but tired, and flatlinedHeart rate recovery, resting heart rate and HRVCold exposure, humming and box breathingCoherence breathing, walking in nature and progressive muscle relaxationCrawling, the pelvic floor and movementImplanted vagus nerve stimulation and Kevin Tracey's inflammatory reflexEar stimulation, individual responses and the current researchHow to conduct a 30-day Nuropod experimentThe aim is to understand what creates lasting change, while separating established science from promising research and popular claims. FREE COMPANION HANDBOOK AND FACT CHECK PDF Read the Episode 10 handbook for detailed scientific references, research corrections and practical observations. https://drive.google.com/file/d/1ZCc3sYIL7lrphUCASNiOp41CKWgt7qWd/view CORRECTIONS FROM THE LIVESTREAM Cutting one vagus nerve is survivable. Vagal branches were historically cut to treat ulcers.Rheumatoid arthritis implant trial: 35% versus 24% with sham at three months; approximately 53% at 12 months after crossover, not complete reversal.Serious device-related events occurred in 1.6% of participants in the arthritis trial. They were surgery-related and resolved.Ear stimulation has not been shown to increase cardiac output. One study found it unchanged despite increased stroke volume.The exercise study involved healthy adults outside exercise programs, not athletes.The sheep study used an experimental pacemaker, not a vagus nerve implant.Kevin Tracey's personal use of cold showers or ear stimulation could not be confirmed.Parasympathetic outflow comes from the brainstem and sacrum. The ganglion impar is part of the sympathetic chain.gammaCore is FDA cleared for migraine and cluster headache.Jonny Wilkinson's 2003 World Cup winner was an extra-time drop goal, not a penalty.NUROPOD AFFILIATE DISCLOSURE I'm an affiliate of Nuropod (Nurosym in some regions, both made by Parasym). Purchases through the link below earn me a commission and provide an automatic discount. Nuropod offers a 30-day money-back guarantee. Check the current terms before purchasing. Nuropod is a wellness device and is not intended to diagnose, treat, cure or prevent disease. Do not use it if you have a pacemaker or other implanted device, metal or electronic implants or jewellery near the tragus, previous vagus nerve surgery, a very slow heart rate or trigeminal neuralgia. Nuropod advises avoiding it during pregnancy. Never use it while exercising or driving. NUROPOD AFFILIATE LINK https://www.awin1.com/cread.php?awinmid=122612&awinaffid=1651581&clickref=1651581&ued=https%3A%2F%2Fnuropod.com%2F%3Fclickref%3D1651581 RA OPTICS BLUE LIGHT GLASSES Discount code: LVLUP https://ra-optics.myshopify.com/discount/LVLUP?rfsn=8856936.73aef8c JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FURTHER READING Kevin Tracey, The Great Nerve Eric Topol with Kevin Tracey, Ground Truths: https://erictopol.substack.com/p/vagus-nerve-stimulation-and-the-immune FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Website: https://lawrencevanlingen.com Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  4. Oct 12

    Heels First: Where Hip Extension Starts

    Heel strike gets blamed for a lot. But most conversations about running focus on which part of the foot contacts the ground first, rather than what the heel is actually doing. In Episode 9 of LVL UP, Lawrence van Lingen explores the importance of heel contact in walking, running, posture and hip mechanics. This isn't an argument that everyone should heel strike. It's an exploration of our relationship with the ground, and what happens when we lose the ability to use the heel naturally. We examine how heel contact relates to hip extension, breathing and posture, and why common running instructions such as increasing cadence, leaning forward and minimizing ground-contact time don't necessarily address the underlying movement problem. Lawrence explores the concept of "up the front, down the back," the role of perching and the Foot Fixer, and the difference between hip hinging and hip extension. We also discuss barefoot running, Zola Budd, elite sprint mechanics, heel contact in cycling and the particular demands of running off the bike in triathlon. Practical topics include backward walking, heel-toe dribbling, skipping, jump squats and progressive hex-bar lifting. The aim is to understand your relationship with the ground before adding more instructions to your running. FREE COMPANION WORKBOOK AND FACT CHECK PDF Explore the Hips and Heels research handbook, with supporting evidence, movement observations and scientific references. https://drive.google.com/file/d/1Hdgd2NVdaL74CA0ABBJ099Caf389tnLk/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools RA OPTICS BLUE LIGHT GLASSES Discount code: LVLUP https://ra-optics.myshopify.com/discount/LVLUP?rfsn=8856936.73aef8c FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

    Heels First: Where Hip Extension Starts

  5. Oct 8

    Hip Drop in Running: Why Strength Alone Won't Fix It

    Hip drop is something many runners notice when they see themselves on video. But does it mean your glutes are weak? And is strengthening them necessarily the solution? In Episode 8 of LVL UP, Lawrence van Lingen takes a deeper look at hip drop in running, what causes it, what the research actually shows and how to approach it without automatically reaching for another strengthening exercise. A little pelvic movement is normal during running. The question is what happens when one side drops excessively, and whether the issue is muscular capacity, coordination, timing or something further upstream. We examine the traditional gluteus medius weakness explanation, the evidence connecting certain hip mechanics with running injuries, and why a more level-looking pelvis does not automatically guarantee better running economy. Lawrence explores the importance of length through the body, single-leg stability, posture and allowing muscular tension to release at the right moment. Practical approaches include Happy Hip Hack, backward walking, skipping, Ball on Head, Side Archers and Side-Lying Hip Openers. The episode finishes with audience questions and a conversation about barefoot running, minimalist footwear, flat feet and the gradual development of foot strength. The aim is to understand the whole runner before deciding which part needs more work. FREE COMPANION RESEARCH HANDBOOK Read the Episode 8 Hip Drop handbook, including the scientific evidence, movement observations, practical ideas and linked research papers. https://drive.google.com/file/d/1SNmtijXp0IliTvP3Clh3LgEC4TqHeym8/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  6. Oct 6

    Are We Training the Talent Out of Running?

    Can you train the talent out of an athlete? In Episode 7 of LVL UP, Lawrence van Lingen examines how well-intentioned training, coaching and recovery practices can sometimes undermine the very talent they're intended to develop. Exceptional athletes don't necessarily respond to the same approaches as everyone else. What makes an athlete successful early in their career may eventually become the thing that limits them. Lawrence explores eight areas where this can happen: fueling and sleep, training-load distribution, strength training, running cues, the nervous system, coaching responsibility, talent development and recovery practices that can backfire. The conversation covers the consequences of training too hard, the need for genuinely easy sessions, the risks of over-cueing movement, and why the right coaching environment can sometimes make more difference than another exercise or workout. We also explore early specialization, the responsibility coaches carry when working with young athletes, and why long-term development requires patience, curiosity and the willingness to reconsider practices that once worked. There are practical observations on walking, strength dosage, breathing, recovery and creating an environment where athletes feel safe to learn, adapt and perform. The aim is to protect the qualities that make an athlete exceptional while helping them develop over time. FREE COMPANION RESEARCH HANDBOOK Explore the Episode 7 handbook, including the eight major topics from the livestream, supporting research and coaching observations. https://drive.google.com/file/d/1BYpQ_wTU_bCDDwhtAxl51yj4LbCkDii1/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

  7. Oct 1

    Why Strength Training Isn't Always Helping Your Running

    Strength training can make you stronger. But does it always make you a better runner? In Episode 6 of LVL UP, Lawrence van Lingen takes a closer look at the role of strength training in running, rehabilitation, walking and healthy aging. Strength is valuable. It can improve physical capacity and contribute to performance. But stronger muscles don't automatically produce better timing, coordination or running mechanics. Lawrence examines the difference between strength and movement skill, why some highly successful endurance athletes have performed without conventional gym programs, and why adding more exercises isn't always the answer when an athlete develops pain or loses movement quality. The conversation explores muscle tension and release, hip mechanics, running economy, asymmetry, rehabilitation, the importance of recovery, and the need to judge strength work by how well it supports the athlete's primary sport. We also discuss the dangers of treating weakness as the automatic cause of every injury, and why individual athletes may respond very differently to the same training. The aim isn't to reject strength training. It's to use it thoughtfully, with a clear purpose and an understanding of its costs and benefits. FREE COMPANION RESEARCH HANDBOOK Read Strength Supports Running, the companion research handbook covering the published evidence, movement observations, practical considerations and a next-run audit. https://drive.google.com/file/d/1NNDFarrjBshmZsVDZFshWlu8SMogpbTi/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

    Why Strength Training Isn't Always Helping Your Running

  8. Sep 30

    Anterior vs. Posterior Chain: Are We Thinking About Running Wrong?

    What do anterior and posterior chain actually mean in running? And are we sometimes making running more complicated by trying to strengthen, activate or correct individual muscles? In Episode 5 of LVL UP, Lawrence van Lingen examines the relationship between the front and back of the body and challenges the idea that better running mechanics can be achieved simply by strengthening one muscle chain to compensate for another. We explore the differences between traditional strength training, sprint mechanics and endurance running, and why the timing of muscular activity matters just as much as the capacity to produce force. The conversation covers fascial chains, hip extension, forward lean versus forward shift, cadence, braking and propulsion, and the importance of allowing muscles to release rather than constantly creating more tension. Lawrence also reflects on athletes experiencing exceptional periods of training and performance, including the sense of ease, balance and patience they often describe. Practical topics include Ball on Head, walking, skipping, trap-bar lifting and developing movement awareness. At the heart of the conversation is a question: are we approaching running with enough curiosity and flexibility, or are we becoming trapped by the theories and techniques we believe in? FREE COMPANION RESEARCH HANDBOOK Explore the research behind the episode, including scientific references, evidence reviews and practical observations. https://drive.google.com/file/d/1nr9Ekilvu5uFQqxjFCPCuUNZUIBUc2Ec/view JOIN THE LVL UP MOVEMENT COMMUNITY https://lawrencevanlingen.com/pages/memberships FLOW ROPES & MOBILITY TOOLS https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools FOLLOW LAWRENCE VAN LINGEN Instagram: https://www.instagram.com/lawrencevanlingen/ YouTube: https://www.youtube.com/@lawrencevanlingen Mastery, not medals. DISCLAIMER This podcast is for educational and informational purposes only and does not constitute medical advice, diagnosis or treatment. The information shared is not a substitute for individualized advice from a qualified healthcare professional. If you are experiencing pain, injury or a medical condition, consult an appropriate healthcare professional before changing your exercise or movement practices. LVL UP MOVEMENT Membership: https://lawrencevanlingen.com/pages/memberships Flow Ropes & Tools: https://lawrencevanlingen.com/collections/flow-ropes-mobility-tools Instagram: https://www.instagram.com/lawrencevanlingen/ Educational and informational purposes only. Not medical advice, diagnosis or treatment. Consult a qualified healthcare professional regarding injury, symptoms or medical concerns. Mastery, not medals.

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About

The LVL Up Movement podcast is about peeling back the layers of conditioning to find what's authentically true for each of us. Join us for honest conversations with people actively working on themselves—in their movement, their mindset, and their lives. No performance, just a return to what's real.

Information

  • Creator
    Lawrence
  • Years Active
    2025 - 2026
  • Episodes
    14
  • Rating
    Explicit
  • Copyright
    © 2026 LVL Up Movement
  • Show Website
    LVL Up Movement

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